Scientists have been manipulating various physiological parameters for more than three decades to increase the effectiveness of training. However, there are still far more questions than answers. Many modern techniques were created thanks to numerous mistakes, but at the same time only a small part of them have a scientific basis.

For quite a long time, the indicator VO2 max (maximum oxygen consumption) has been used to build the training process and it is with its help that the performance and progress of an athlete is determined. However, the question often arises as to the need to use this parameter. Today we will tell you why VO2 max is important for runners.

VO2 max: what is it and how to decipher

People who are interested in running have probably heard about the incredible values ​​\u200b\u200bof this parameter in pro athletes. Let's say Lance Armstrong has a VO2 max of 84 ml/kg/min. However, the question arises - to what extent these figures can be trusted and whether it is worth doing it at all. If you do not go into scientific terminology, then the answer will be - no.

Contrary to popular belief, VO2 max is a simple measurement and cannot fully represent an athlete's fitness level or potential. If we use only this indicator to determine the fastest among several runners, then we will not be able to do this.

The fact is that this indicator is not able to accurately reflect the most important processes - the transport and utilization of oxygen in muscle tissues. To understand what this is about, you should learn more about VO2 max. That is what we are going to do now. For the first time the concept of "maximum oxygen consumption" was described and began to be used in the twenties. The main postulates of this theory were:

• There is an upper limit for oxygen consumption.
• There is a significant difference in VO2 max.
• In order to successfully overcome the average and long distances the athlete must have a high VO2 max.
• The limiter of VO2 max is the ability of the cardiovascular system to deliver oxygen to muscle tissue.

To calculate this indicator, a simple subtraction of the amount of oxygen exhaled from the amount absorbed is used. Since VO2 max is used to quantify the volume of the aerobic system of athletes, it is influenced by various factors.

Today, scientists use the following formula to calculate this indicator - VO2 max \u003d Q x (CaO2 - CvO2), in which Q is cardiac output, CaO2 is the amount of oxygen in the arterial bloodstream, CvO2 is the amount of oxygen in the venous bloodstream.

The equation we are considering takes into account the volume of blood that is pumped by the heart muscle, as well as the difference in the amount of oxygen incoming and outflowing from muscle tissues. While VO2 max is not important for practical purposes, increasing this capacity has a definite impact on an athlete's performance.

In turn, the ability to absorb and utilize oxygen depends on various factors, which can be seen along the entire path of oxygen movement through the body. To determine why VO2 max is important for runners, you need to understand the movement of oxygen from the lungs to the mitochondria. Scientists call this pathway the oxygen cascade, which consists of several stages.

1. oxygen consumption. After inhalation, oxygen enters the lungs and travels through the tracheobronchial tree, eventually entering the capillaries and alveoli. With their help, oxygen is in the bloodstream.
2. Transportation of oxygen. The heart muscle ejects blood, which enters the organs and tissues of our body. Through a network of capillaries, oxygen enters the muscles.
3. Utilization of oxygen. Oxygen is delivered to the mitochondria and used for aerobic oxidation. In addition, he takes an active part in the electrolyte transport chain.

Influence of the respiratory system on VO2 max?

Responsible for the supply of oxygen to the blood respiratory system person. From the oral and nasal cavities, air enters the lungs and begins its movement through the bronchi and bronchioles. Each bronchiole at the end has special structures - alveoli (breathing sacs). It is in them that the diffusion process takes place, and oxygen finds itself in a network of capillaries that tightly braid the alveoli. The oxygen then moves into the larger blood vessels and ends up in the mainstream.

The amount of oxygen coming from the respiratory sacs into the capillaries directly depends on the pressure difference between the vessels and the alveoli. Also of great importance here is the number of capillaries, which increases as the athlete's fitness increases.

It is quite obvious that the amount of oxygen used directly depends on the speed of running. The higher it is, the more actively the cellular structures of muscle tissues work and they need more oxygen. An average-trained athlete develops a speed of about 15 km / h and consumes about 50 milliliters of oxygen per minute for every sour body weight.

But VO2 max cannot increase indefinitely. In the course of research, it was found that at a certain speed a plateau occurs, and the indicator of maximum oxygen consumption no longer increases. The presence of this peculiar physiological boundary has been proved in the course of numerous experiments and is beyond doubt.

If you want to know why VO2 max is important for runners, then one important factor to consider is training intensity. Even if an athlete works hard, oxygen saturation cannot drop below 95 percent. This tells us that oxygen uptake and transport from the lungs to the bloodstream cannot limit an athlete's performance because the blood is well saturated.

At the same time, scientists discovered a phenomenon called "arterial hypoxia" in experienced runners. In this condition, blood oxygen saturation can drop to 15 percent. There is a direct relationship between VO2 max and blood oxygen saturation - a decrease in the second parameter by 1 percent leads to a drop in the second by 1–2%.

The cause of the phenomenon of "arterial hypoxia" has been established. With a powerful cardiac output, the blood quickly passes through the lungs, and does not have time to be saturated with oxygen. We have already said that the number of capillaries in the alveoli, the rate of the diffusion process and the force of cardiac output affect the VO2 max. However, here it is necessary to take into account the work of the muscles involved in the breathing process.

This is due to the fact that the respiratory muscles also use oxygen to do their work. During training for an experienced athlete, this figure is about 15-16 percent of the maximum oxygen consumption. There is another reason for the ability of the breathing process to limit the performance of a runner - competition for oxygen between the skeletal and respiratory muscles.

Simply put, the diaphragm is able to take some of the oxygen, which as a result will not reach the muscles of the legs. This is possible when the intensity of running is 80 percent of VO2 max. Thus, a conditionally average running intensity can cause diaphragm fatigue, which will lead to a drop in the oxygen concentration in the blood. Studies have proven the effectiveness breathing exercises to improve the performance of runners.

How does oxygen transport affect VO2 max?

Almost since the introduction of VO2 max, scientists have been confident that oxygen delivery can limit VO2 max. And today this influence is estimated at 70-75 percent. It should be recognized that the transport of oxygen into tissues is affected by many factors.

Primarily we are talking on the adaptation of the cardiac muscle and vascular system. One of the strongest limiters of VO2 max is considered to be cardiac output. It depends on the stroke volume of the heart muscle and the frequency of its contractions. The maximum heart rate cannot be changed during training. But the stroke volume at rest and under the influence of physical activity is different. It can be increased by increasing the size and contractility of the heart.

The second most important factor in the transport of oxygen is hemoglobin. The more red cells in the blood, the more oxygen will be delivered to the tissues. Scientists have done a lot of research on this topic. As a result, we can safely say that the concentration of red cells in the blood has a significant impact on the VO2 max.

In fact, this is why many athletes use drugs to speed up the process of producing red cells. They are often referred to as "blood doping". Too many scandals big sport was associated with the use of these funds.

How to increase VO2 max?

The fastest way to increase this indicator is to run for six minutes at maximum speed. Your training process in this case might look like this:

• Warm up for ten minutes.
• Run for 6 minutes at maximum speed.
• 10 minute rest.

However, this method is not the best, because the athlete can be very tired after such a workout. It is better to apply a little less effort in a certain time period, which will be separated by periods of recovery. We suggest starting training with a 30/30 scheme. After a ten-minute warm-up (jogging), work at maximum intensity for 30 seconds, and then move at a slow pace for a similar period. To increase VO2 max, the 30/30 and 60/60 regimens are optimal.

If you have sufficient training experience, then you can use the so-called lactate intervals. After warming up at a high pace, cover a distance of 800 to 1200 meters and go to a slow run (400 meters). However, we recall that lactate intervals can only be used by well-trained runners.

For those looking to improve their sports results, it is very important to choose the right training program, which will determine the further optimal development of the athlete. In an age of rapidly developing professional sports, where a lot of money is spinning, it is also important to make the right bets when choosing promising athletes.

But how to do that? Perspective cannot be touched by hands. Muscle elasticity and many body abilities are also impossible to measure, and here the definition of VO 2 max comes to the fore, because it is he who gives a considerable idea of ​​\u200b\u200bthe athlete's capabilities.

In crossfit, this is also very useful information, because it becomes possible to competently build and analyze training processes. In that sports direction, as in any sport, first of all, health should be considered, and the determination of VO 2 max in each person plays a very important role.

VO 2 max in athletes and ordinary people

VO 2 max is the body's ability to absorb and assimilate oxygen, and this indicator is measured in milliliters per minute per kilogram of body weight. The average non-athletic person has a VO2 max of about 45 ml/kg/min. For women, this figure is less by about 15%. For comparison, professional athletes absorb up to 100 ml of oxygen per kilogram.

Someone runs cross-country daily, not suspecting that the efficiency of his training is relatively low. Someone you know can easily box for 15 rounds, training in a similar way, but this someone can’t stand even ten at this pace. Why is this happening? Genetics, you say. Alas, this is so, the scientists answer, but more on this later.

In addition, there is more bad news. Children not only inherit VO2 max from their parents, but even the ability to develop it (about the most effective ways we will also discuss below).

Can VO2 max be improved?

At the beginning of the 2000s, scientists from Norway conducted the largest experiment that has ever been related to research related to VO 2 max. More than 4.5 thousand men and women took part in it, as a result of which it was found that each person at some stage of his training can come to a very good indicator. Yes, he can't compare to a professional athlete, but his VO2 max can easily reach 70 and even 80 ml/kg/min.

These studies have also found that exercise significantly reduces the likelihood of diseases associated with the cardiovascular system.

Thus, the determining factor for the development of this key indicator will be the specificity, focus of training, as well as their correct construction.

How to improve VO2 max?

In 1996-1997, the world saw an article published by a Japanese scientist, whose name is Izumi Tabata. It was he who laid the foundation for the development of the notorious training formula for today. Research by a doctor from Japan set goals for the possibility of improving metabolic performance and increasing the degree of oxygen uptake by muscles through active exercise

During the experiments, it was found that the interval load (20 seconds burst, 10 seconds rest) effectively improves key performance indicators with regular training in just a few weeks.

As we have already said, Norwegian scientists claim the possibility of improving VO 2 max. And in methods, they are unanimous with Izumi Tabata, pointing to interval training, which is crossfit in all its directions. There are many options for building interval training. As a running program Special attention you should pay attention to the fartlek - here training can become not only effective, but also exciting.

If we are talking about, for example, a runner, then you can improve your skills by explosive sprints uphill or up stairs in interval mode (I described detailed schemes in one of the articles on types of interval training).

Also, the training program should include strength exercises, since it is they who develop muscles, while increasing the capillary network for transporting oxygen, which ultimately leads to the possibility of improving VO 2 max. This issue is especially true for those who cannot boast of genetic "open spaces".

Don't forget about regular cardio workouts too, which are the foundation of any sport and cardiovascular health. Knowing VO 2 max allows you to individually build crossfit workouts, varying and shifting emphasis between aerobic and anaerobic exercises.

Afterword

No need to look for reasons to blame nature. The human body has a lot of reserves, and someone is given one, and someone else. After all, it would be boring for big boys to live if the smaller ones did not have their advantages. The trick is that these benefits only need to be developed, as can VO 2 max.

In CrossFit, you can pull heavy weights, but fall behind in jumping, running, and coordination. In martial arts, size to a large extent determines the possibilities, but large guys in the ring or on the wrestling mat still move slower than small ones. Yes, the first ones are always stronger, but this is absolutely no reason to score on your development, reproaching nature for something.

CrossFit, boxing, wrestling, athletics - it doesn't matter - everywhere there are heights that require hard work to achieve. It is important to find motivation, which will determine the desire to achieve these heights.

Do it for the benefit of the soul and health, and do it wisely.

On our site - about the concept of VO2max, breathing while running and how this information can be usefully applied by an ordinary runner like you and me.

Runners of all levels, from enthusiastic amateurs to pros, are looking for ways to improve their training to improve their performance and break new records.

Long-distance running requires the athlete to do a lot of endurance training to overcome constant physiological stress. Various ways manipulation of physiological parameters to improve endurance and performance in runners has been underway for more than 30 years, although a fair number of questions remain (1). Most of the techniques known today have emerged as a result of numerous trials and errors, and only a few of them have received a clear scientific justification (2, 3, 4).

For a long time, the maximum oxygen consumption (VO2max) indicator has been used as a kind of “magic bullet”, allowing you to build training based on its value and analyze the performance and progress of an athlete. But is it really that good, is it suitable for everyone, and can you rely on it?

It is believed that for every person who is passionate about running, VO2max (or VDOT for Daniels) actually determines his talent or potential. VO2max measures your maximum oxygen uptake (VO2max) and is one of the most commonly used metrics for tracking your workout progress. Of course, we have all heard about the incredible VO2max figures of many professional athletes: Lance Armstrong (84 ml / kg / min), Steve Prefontaine (84.4 ml / kg / min), Bjørn Dæhlie (96 ml / kg / min) and many others.

But is it necessary to pay such close attention to these figures? In short, no.

Contrary to popular belief, VO2max is just a measurement and does not represent an athlete's fitness or potential. In fact, among a few trained runners, it's impossible to determine the fastest runner based on VO2max alone.

The measurement of VO2max does not very accurately reflect the most important processes of transport and utilization of oxygen in the muscles. Let's try to start by taking a closer look at this indicator, its components, as well as the impact that various stages of oxygen transport have on VO2max.

VO2max concept

The term "maximum oxygen uptake" was first described and used by Hill (5) and Herbst (6) in the 1920s (7). The main points of the VO2max theory were:

• There is an upper limit for oxygen consumption,
• There is a natural difference in VO2max values,
• A high VO2max is essential for successful participation in middle and long distance races,
• VO2max is limited by the ability of the cardiovascular system to carry oxygen to the muscles.

VO2max measures the maximum amount of oxygen used and is calculated by subtracting the amount of oxygen exhaled from the amount of oxygen taken in (8). Since VO2max is used to quantify the capacity of the aerobic system, it is influenced by a large number of factors along the long oxygen journey from the environment to the mitochondria in the muscles.

Formula for calculating VO2max:
VO2max \u003d Q x (CaO2-CvO2),

where Q is cardiac output, CaO2 is the oxygen content in arterial blood, CvO2 is the oxygen content in venous blood.

This equation takes into account the volume of blood pumped by our heart (cardiac output = stroke volume x heart rate), as well as the difference between the level of oxygen in the blood flowing to the muscles (CaO2 - arterial oxygen content) and the level of oxygen in the blood, flowing from the muscles to the heart and lungs (CvO2 - oxygen content in venous blood).

Essentially, the difference (CaO2-CvO2) is the amount of oxygen taken up by the muscles. While measuring VO2max is of little value for practical purposes, developing the ability to consume and utilize oxygen more efficiently has an impact on runner performance. The absorption and utilization of oxygen, in turn, depend on a number of factors that occur along the long path of oxygen.

The movement of oxygen from atmospheric air to the mitochondria is called the oxygen cascade. Here are its main steps:

• Oxygen consumption

The entry of air into the lungs
- Movement along the tracheobronchial tree to the alveoli and capillaries, where oxygen enters the blood

• Oxygen transport

Cardiac output - blood flows to organs and tissues
- Hemoglobin concentration
- Blood volume
- Capillaries from which oxygen enters the muscles

• Oxygen utilization

Transport to mitochondria
- Use in aerobic oxidation and electron transport chains

Oxygen consumption

The first step in the oxygen journey is to take it to the lungs and into the bloodstream. Our respiratory system is mainly responsible for this part (Fig. 1).

Air enters the lungs from the oral and nasal cavities due to the pressure difference between the lungs and the external environment (in the external environment, the oxygen pressure is greater than in the lungs, and oxygen is “sucked” into our lungs). In the lungs, air moves through the bronchi to smaller structures called bronchioles.

At the end of the bronchioles there are special formations - respiratory sacs, or alveoli. Alveoli is a place of transfer (diffusion) of oxygen from the lungs to the blood, or rather, to the capillaries braiding the alveoli (Imagine a ball entangled in a web - these will be alveoli with capillaries). Capillaries are the smallest blood vessels in the body, their diameter is only 3-4 micrometers, which is less than the diameter of an erythrocyte. Receiving oxygen from the alveoli, the capillaries then carry it to larger vessels that eventually empty into the heart. From the heart through the arteries, oxygen is carried to all tissues and organs of our body, including muscles.

The amount of oxygen entering the capillaries depends both on the presence of a pressure difference between the alveoli and capillaries (the oxygen content in the alveoli is greater than in the capillaries) and on the total number of capillaries. The number of capillaries plays a role, especially in highly trained athletes, as it allows more blood to flow through the alveoli, allowing more oxygen to enter the blood.

Rice. 1. The structure of the lungs and gas exchange in the alveolus.

Oxygen use or demand depends on running speed. As the speed increases, more cells in the leg muscles become active, the muscles need more energy to maintain the pushing movement, which means that the muscles consume oxygen at a higher rate.

In fact, oxygen consumption is linearly related to running speed (higher speed - more oxygen consumed, Fig. 2).

rice. 2. Dependence of VO2max and running speed. On the horizontal axis - speed (km / h), on the vertical axis - oxygen consumption (ml / kg / min). HR - heart rate.

The average 15 km/h runner is likely to consume 50 ml of oxygen per kilogram of body weight per minute (mL/kg/min). At 17.5 km/h, the consumption rate will rise to almost 60 ml/kg/min. If the runner is able to run at 20 km/h, the oxygen consumption will be even higher, around 70 ml/kg/min.

However, VO2max cannot increase indefinitely. In his study, Hill describes a range of changes in VO2 in an athlete running on a grass track at different speeds (9). After 2.5 minutes of running at 282 m/min, his VO2 reached 4.080 L/min (or 3.730 L/min above the measured value at rest). Since VO2 at speeds of 259, 267, 271 and 282 m/min did not increase above the value obtained at a running speed of 243 m/min, this confirmed the assumption that at high speeds VO2 reaches a maximum (plateau), which cannot be exceeded, no matter how running speed (Fig. 3).

fig.3. Achievement of "equilibrium state" (plateau) for oxygen consumption at different paces of running at a constant speed. The horizontal axis is the time since the start of each run, the vertical axis is the oxygen consumption (L/min) above the resting value. Running speeds (from bottom to top) 181, 203, 203 and 267 m/min. The three lower curves represent the true equilibrium state, while in the upper curve the oxygen demand exceeds the measured consumption.

Today, the fact of the existence of a physiological upper limit of the body's ability to consume oxygen is generally accepted. This was best illustrated in the classic plot by Åstrand and Saltin (10) shown in Figure 4.

fig.4 Increase in oxygen consumption during heavy work on a bicycle ergometer over time. The arrows show the time at which the athlete stopped due to fatigue. The output power (W) for each job is also shown. The athlete can continue to perform work at 275 W output power for more than 8 minutes.

Speaking about the intensity of work, it is necessary to clarify one fact. Even with high intensity blood oxygen saturation does not fall below 95% (this is 1-3% lower than that of a healthy person at rest).

This fact is used as an indicator that oxygen consumption and transport from the lungs to the blood are not limiting factors in performance, as blood saturation remains high. However, a phenomenon known as “exercise-induced arterial hypoxemia” has been described in some trained athletes (11). This condition is characterized by a drop in oxygen saturation of 15% during exercise, relative to the level of rest. A 1% drop in oxygen at an oxygen saturation below 95% results in a 1-2% decrease in VO2max (12).

The reason for the development of this phenomenon is as follows. The high cardiac output of a trained athlete leads to an acceleration of blood flow through the lungs, and oxygen simply does not have time to saturate the blood flowing through the lungs. For an analogy, imagine a train passing through a small town in India where people often jump on trains as they go. At a train speed of 20 km/h, say, 30 people can jump on the train, while at a train speed of 60 km/h, 2-3 people will jump on it at best. The train is the cardiac output, the speed of the train is the blood flow through the lungs, the passengers are the oxygen trying to get from the lungs into the blood. Thus, in some trained athletes, the consumption and diffusion of oxygen from the alveoli into the blood can still affect the value of VO2max.

In addition to diffusion, cardiac output, the number of capillaries, VO2max and blood oxygen saturation can be influenced by the breathing process itself, more precisely by the muscles involved in the breathing process.

The so-called "oxygen cost" of breathing has a significant effect on VO2max. In "ordinary" people with moderately intense physical activity approximately 3-5% of the absorbed oxygen is spent on respiration, and at high intensity these costs rise to 10% of the VO2max value (13). In other words, some part of the absorbed oxygen is spent on the process of breathing (the work of the respiratory muscles). In trained athletes, 15-16% of VO2max is spent on breathing during intense exercise (14). The higher cost of breathing in well-trained athletes supports the assumption that oxygen demand and performance-limiting factors are different between trained and untrained individuals.

Another possible reason that the breathing process can limit an athlete's performance is the existing "competition" for blood flow between the respiratory muscles (mainly the diaphragm) and skeletal muscles(e.g. leg muscles). Roughly speaking, the diaphragm can “pull” on itself part of the blood that does not get into the muscles of the legs because of this. Because of this competition, diaphragmatic fatigue can occur at intensity levels above 80% of VO2max (15). In other words, with a conditionally average running intensity, the diaphragm may “get tired” and work less efficiently, which leads to depletion of the body with oxygen (since the diaphragm is responsible for inhalation, when the diaphragm is tired, its efficiency decreases, and the lungs begin to work worse).

In their review, Sheel et al showed that after including special breathing exercises, athletes showed improved performance (16). This hypothesis was supported by a study conducted on cyclists, when during 20 and 40 km segments, athletes developed global inspiratory muscle fatigue (17). After training the inspiratory muscles, athletes were found to improve performance on 20 and 40 km segments by 3.8% and 4.6%, respectively, as well as a decrease in respiratory muscle fatigue after the segments.

Thus, the respiratory muscles affect VO2max, and the degree of this influence depends on the level of training. For higher level athletes, fatigue of the respiratory muscles and hypoxemia (lack of oxygen) caused by physical activity will be important limiting factors.

Because of this, well-trained athletes should use breathing training, while entry-level runners are not likely to get the same benefit from it.

The simplest way to train the respiratory muscles, which is also used in clinics, is to exhale through loosely compressed lips. It is necessary to feel that you are exhaling with the entire diaphragm, start with slow and deep inhalation and exhalation, gradually increasing the exhalation speed.

Oxygen transport

Since the first experiments of A.V. Hill's VO2max measurement, oxygen transport has always been considered the main limiting factor for VO2max (18).

It has been estimated that oxygen transport (all the way from oxygen entering the bloodstream to being taken up by the muscles) affects VO2max by about 70-75% (19). One of the important components of oxygen transport is its delivery to organs and tissues, which is also influenced by a large number of factors.

Adaptation of the cardiovascular system

Cardiac output (CO) is the amount of blood ejected by the heart per minute and is also considered an important factor limiting VO2max.

Cardiac output is dependent on two factors - heart rate (HR) and stroke volume (SV). Therefore, to increase the maximum CO, one of these factors must be changed. The maximum heart rate does not change under the influence of endurance training, while the VR in athletes increases both at rest and during work of any intensity. The increase in SV occurs due to an increase in the size and contractility of the heart (20).

These changes in the heart cause an improvement in the ability to quickly fill the chambers of the heart. According to the Frank-Starling law, as the expansion of the chamber of the heart increases before contraction, the contraction itself will be stronger. For an analogy, imagine a strip of rubber being stretched. The stronger the stretch, the faster the contraction. This means that the filling of the heart chambers in athletes will cause the heart to contract more rapidly, and therefore lead to an increase in stroke volume. In addition, long-distance runners have the ability to quickly fill the chambers of the heart at a high intensity of exercise. This is a fairly important physiological change, since normally, with an increase in heart rate, there is less time to fill the chambers of the heart.

Hemoglobin

Another important factor in oxygen transport is the ability of the blood to carry oxygen. This ability depends on the mass of red blood cells, erythrocytes, as well as the concentration of hemoglobin, which serves as the main carrier of oxygen in the body.

Increasing hemoglobin should improve performance by increasing oxygen transport to the muscles. Research clearly shows this relationship by examining how lower hemoglobin levels will affect performance ( 21Trusted Source ). For example, a decrease in hemoglobin levels in anemia leads to a decrease in VO2max (22).

So, in one of the studies, after a decrease in hemoglobin levels, a decrease in VO2max, hematocrit and endurance was observed. However, after two weeks, a recovery of baseline VO2max was noted, and hemoglobin and endurance remained reduced (23).

The fact that VO2max can be maintained at normal levels when hemoglobin levels are low raises a number of questions and demonstrates the vast adaptive capacity of the body, a reminder that there are a huge number of ways to optimize oxygen delivery to increase VO2max. In addition, the return of VO2max, but not endurance, to normal values ​​may indicate that VO2max and endurance are not synonymous.

At the other end of the spectrum are studies where hemoglobin levels were artificially raised. These studies have shown increases in both VO2max and performance (24). Eleven elite runners included in one study demonstrated a significant increase in time to exhaustion and VO2max after blood transfusion and an increase in hemoglobin from 157 g/L to 167 g/L (25). In a study with blood doping that artificially increased hemoglobin, VO2max improved by 4%-9% (Gledhill 1982).

Taken together, all of the above facts suggest that hemoglobin levels have a significant impact on VO2max.

Blood volume

With an increase in hemoglobin, the blood becomes more viscous, since most of it contains red blood cells, and not plasma. With an increase in the number of red blood cells, viscosity increases and such an indicator as hematocrit increases. For analogues, imagine how water flows through pipes of the same diameter (this is an analogue of blood with normal hemoglobin and hematocrit) and jelly (hemoglobin and hematocrit are increased).

Hematocrit determines the ratio between red blood cells and plasma. With high blood viscosity, blood flow slows down, making it difficult and sometimes completely stopping the delivery of oxygen and nutrients to organs and tissues. The reason is that blood with high viscosity flows very “lazy”, and it may not get into the smallest vessels, capillaries, simply clogging them. Therefore, an excessively high hematocrit can potentially reduce performance by interfering with the delivery of oxygen and nutrients to the tissues.

In endurance training, the normal situation is an increase in both blood volume and hematocrit with hemoglobin, with an increase in blood volume of up to 10% (26). In medicine, the concept of the so-called optimal hematocrit has changed quite a lot of times, and disputes still do not subside, what level of this indicator is considered optimal.

Obviously, there is no single answer to this question, and for each athlete, the hematocrit level at which there is maximum endurance and performance can be considered optimal. However, it must be remembered that a high hematocrit is not always good.

Athletes who use illegal drugs (such as erythropoietin (EPO) to artificially increase red blood cells) will have very good endurance and performance. The other side of the coin can be dangerous high level hematocrit, as well as an increase in blood viscosity (27).

On the other hand, there are endurance athletes who run with low hematocrit and hemoglobin levels, which in normal life can be a sign of anemia. It is possible that such changes are a response to the high-altitude adaptation of athletes.

Adaptation to highlands can be three different types (28):

• Ethiopia - maintaining a balance between blood saturation and hemoglobin
• Andes - an increase in red blood cells with a decrease in blood oxygen saturation
• Tibet - normal hemoglobin concentration with decreased blood oxygen saturation

Several adaptation options suggest that there are several ways to optimize blood counts. There is still no answer to the question of which of the options (low or high hematocrit) in sports has better oxygen delivery. Most likely, no matter how trite it may sound, the situation with each athlete is individual.

Another important parameter that plays a role during running is the so-called blood bypass.

This mechanism is useful when the muscles need more blood and oxygen with nutrients. If at rest the skeletal muscles receive only 15-20% of the total blood volume, then with intensive physical activity approximately 80-85% of the total blood volume goes to the muscles. The process is regulated by relaxation and contraction of the arteries. In addition, during endurance training, the density of capillaries increases, through which all the necessary substances enter the bloodstream. Capillary density has also been shown to be directly related to VO2max (29).

Oxygen utilization

Once oxygen has reached the muscles, it must be utilized. Mitochondria, the “energy stations” of our cells, are responsible for the utilization of oxygen, in which oxygen is used to produce energy. How much oxygen the muscles have absorbed can be judged by the “arteriovenous difference”, that is, the difference between the oxygen content in the blood flowing (arterial) to the muscle and the oxygen content in the blood flowing (venous) from the muscle.

In other words, if 100 units of oxygen flow in and 40 units flow out, then the arteriovenous difference will be 60 units - that is how much the muscles have absorbed.

The arteriovenous difference is not a limiting factor for VO2max for a number of reasons. First, this difference is quite similar between elite and non-professional runners (30). Secondly, if you look at the arteriovenous difference, you can see that very little oxygen remains in the vein. The oxygen content in the blood flowing to the muscles is approximately 200 ml of oxygen per liter of blood, while the outflowing venous blood contains only about 20-30 ml of oxygen per liter of blood (29).

Interestingly, the arteriovenous difference score can improve with exercise, which means more oxygen uptake by the muscles. Several studies have shown an increase in arteriovenous difference of approximately 11% with systematic endurance training (31).

Given all these facts, it can be said that although the arteriovenous difference is not a limiting factor in VO2max, important and beneficial changes in this indicator occur during endurance training, indicating greater oxygen uptake by the muscles.

Oxygen ends its long journey in the mitochondria of the cell. Skeletal muscle mitochondria are the site of aerobic energy production. In the mitochondria themselves, oxygen is involved in the electron transport chain, or respiratory chain. Thus, the number of mitochondria plays an important role in energy generation. In theory, the more mitochondria, the more oxygen can be utilized in the muscles. Studies have shown that the number of mitochondrial enzymes increases with exercise, but the increase in VO2max is small. The role of mitochondrial enzymes is to enhance the response in the mitochondria to greatly increase energy production.

In one study examining changes during and after exercise, mitochondrial power increased by 30% during exercise, while VO2max increased by only 19%. However, VO2max persisted longer than mitochondrial power after exercise was stopped (32).

Findings:

1. The VO2max indicator characterizes the maximum amount of oxygen used.
2. VO2max is used to quantify the capacity of the aerobic system.
3. For practical purposes, measuring VO2max is of little value, but developing the ability to consume and utilize oxygen more efficiently affects runner performance.
4. As the running speed increases, the muscles consume oxygen at a higher rate.
5. VO2max has an end point of growth, after which it reaches a plateau, or equilibrium state
6. The breathing process itself significantly affects VO2max.
7. Respiratory muscles influence VO2max, and the degree of this influence depends on the level of training.
8. The maximum heart rate does not change under the influence of endurance training, while the stroke volume in athletes increases both at rest and during work of any intensity.
9. The hemoglobin level has a significant effect on VO2max.
10. An excessively high hematocrit can potentially reduce performance by interfering with the delivery of oxygen and nutrients to the tissues.

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Aerobic fitness (level of cardiovascular fitness) is the most important component in the process physical training. The remaining components are muscle strength and endurance, flexibility and other background functions. The level of fitness of the cardiovascular system is measured as the amount of oxygen transported by the blood pumped by the heart to the muscles and the efficiency of the muscles to use this oxygen at work. Increasing the efficiency of the cardiovascular system means empowering the heart and the entire cardiovascular system in the process of performing their most important task, delivering oxygen and energy to your body.

A good cardiovascular system provides many health benefits. For example, the risk of cardiovascular disease, high blood pressure and diabetes and other diseases is reduced.
Cardiovascular training is most effective when large muscle groups are involved in dynamic work. These are activities such as walking, various running, swimming, skating, cycling, climbing stairs, skiing.

The heart is like any other muscle - it becomes stronger and more efficient when it is exercised. Heart rate is a quantitative indicator of the work of the heart. The healthy heart of an average person at rest beats about 60-70 times per minute. A trained heart beats much less frequently at rest and can contract as little as 40-50 times per minute or even less. Heart rate variability is an indicator of the quality of the work of the heart. The lower the resting heart rate and the higher the heart rate variability, the better the quality of heart function.

Aerobic fitness depends on age, gender, constant training habits, heredity, and the general clinical state of the cardiovascular system. The maximum values ​​are reached at the age of 15 to 30 years and gradually decrease with increasing age. By the age of 60 years, the average maximum aerobic fitness is only 75% of the values ​​of 20 years of age. With a sedentary lifestyle, the decrease in the results of aerobic fitness occurs on average by 10% every 10 years, while in people leading active image life this decline occurs only by 5% over the same time period.

• Maximum oxygen consumption (MOC), VO 2 max

There is a clear relationship between body oxygen consumption (VO2) and cardiorespiratory (cardiopulmonary) fitness levels because oxygen delivery to tissues is dependent on lung and cardiac function. Maximum oxygen uptake (VO2 max, maximum aerobic power) is a measure of the maximum rate at which oxygen can be used by the body during maximum work. It depends directly on the maximum performance of the heart, with which it can deliver blood to the muscles. MIC can be measured directly in the laboratory or predicted using aerobic fitness tests (maximum and submaximal tests, as well as the Polar Fitness test).

BMD is a good indicator of cardiorespiratory fitness and in a good way predict peak performance aerobic exercise sports such as long-distance running, cycling, skating, skiing, and swimming.

The MIC value can be expressed in absolute terms as milliliters of oxygen per minute (mL/min), or can be reduced to a relative value when divided by body weight, i.e. as milliliters of oxygen per kilogram of weight per minute (mL/kg/min).

The relationship between the amount of oxygen consumed (VO 2 ) and heart rate (HR) is linear for an individual during dynamic exercise. The percentage of VO 2 max can be changed to the value of the percentage of maximum heart rate (HRmax) according to following formula: %HRmax = (%VO 2 max + 28.12)/1.28.

MIC is the main component of intensity determination exercise. Defining a training goal by heart rate intensity is more practical and useful as it can be easily obtained in a non-invasive way, for example directly online during exercise according to heart rate monitors (heart rate monitors).

• Polar Fitness Test and OwnIndex

The OwnIndex obtained from the Polar Fitness Test reflects your aerobic (cardiovascular) fitness. It predicts the maximum aerobic power of an athlete, which is usually referred to as the maximum oxygen consumption (MOC) in the form of a VO 2 max value, measured in ml / min / kg. In fact, this is an indicator of how many milliliters of oxygen your body is able to transport and use during physical work for every kilogram of weight in one minute.

The test is designed for adults who do not experience health problems. It is fully automatic and can be completed while relaxing in less than 5 minutes. No other equipment such as Treadmill or something else is not required. This test is a simple, safe, reliable and fast way to assess your maximum aerobic fitness level and find out your MIC level. It's just as reliable as most other submaximal training tests.
The Fitness Test for MIC calculation is based on the following values:

1. resting heart rate
2. resting heart rate variability
3. age
4. self-reported level of long-term physical activity in the last 6 months

• Why do a fitness test at all?

The basic idea of ​​testing the level of aerobic fitness is to get information about your physical form and understand at what level of training a person is. When a person receives a test result, they can compare it with the average values ​​for people of the same age and gender.
Testing motivates and inspires a person to start exercising, continue exercising or increase the physical intensity of their training. The test is most useful for tracking individual progress by comparing test scores with previous values. The test shows an improvement in cardiovascular (aerobic) fitness.

The aerobic fitness test is the cornerstone of training. When an athlete knows his result, it is easier for him to choose the right range allowable heart rate for your workouts.
In order to correctly and most accurately compare test results, you should always test under the same conditions, at the same time, using the same heart monitor.

• How to take the test

You can take the test anytime, anywhere, but make sure you choose a comfortable and quiet place where you won't be disturbed. It is very important to always perform the test under similar conditions and at the same time of day.

1. Wet the transmitter, for a sure reading of the signal, and put it on.
2. Lie down and relax for 2-3 minutes.
3. Start the test (for RS800/RS400: menu → Test → Fitness Test → Start, for FT80/FT60: menu → Applications → Fitness test → Start), the current heart rate value will be displayed on the screen of the heart rate monitor. The test will begin as soon as the heart rate monitor can reliably read your heart rate. Lie relaxed and avoid any body movements during testing, do not raise your arms or legs, and do not talk. Put your hands along the body.
4. After about 5 minutes, the heart rate monitor will signal the end of the test and show your result: the OwnIndex value and your fitness level. Click OK.
5. The heart rate monitor will prompt you to update your VO 2 max value in your profile (Update VO 2 max?). Select Yes if you want to update your profile, or No if you don't want to.

Also, in some models of heart monitors (RS800CX for example) you will be shown the estimated value of your maximum heart rate HR-max-p (HR-max-predicted) and will also be prompted to update the maximum heart rate value in your profile with this calculated value.

The OwnIndex value is stored in the monitor's memory and can be viewed as values ​​and a graph (for RS800 models) or as a result list for FT60/FT80 models.

If the test fails, your previous value will be used. The test may fail if the heart rate monitor does not receive information about each heartbeat. Every heartbeat counts because changes in heart rate (variability) at rest are measured. In case of failure, the heart rate monitor will give sound signal twice and the screen will display “Test Failed” (the test failed). Make sure that the electrodes of the pulse sensor are sufficiently moist and that the elastic strap of the sensor fits snugly on the body and restart the test.

The OwnIndex value affects the accuracy of the calculation of calorie consumption during exercise and the operation of the Polar STAR Training Program (in FT60 and FT80 models).

• How do you compare your score to other people's scores?

OwnIndex is an estimate of the maximum oxygen consumption VO 2 max in ml/min/kg. The following is a classification of BMD values ​​for men and women aged 20 to 65 years, broken down into age groups for which the Polar Fitness Test was developed. The classification is based on a study by Shvartz & Reibold in 1990. Laboratory measurements of VO 2 max were collected and processed for adults from 7 countries in Europe, as well as Canada and the USA (Shvartz, Reibold. Aerobic training norms for men and women aged 6 to 75 years: a review. Aviat Space Environ Med 61, 3-11, 1990).

Men: maximum oxygen consumption VO 2 max ml/min/kg

Women: maximum oxygen consumption VO 2 max ml/min/kg

General distribution:
11% of people are in grades 1-2 and 6-7
22% in grades 3 and 5
34% in class 4

This corresponds to the normal distribution (Gaussian distribution), because The classification was developed on representative samples of people from different countries. Top Athletes in endurance sports typically have an MIC level of around 70 ml/min/kg for men and 60 for women. Regularly trained amateurs who periodically participate in various competitions have a level of 60-70 for men and 50-60 for women. Amateurs who train regularly but do not participate in any competitions have a figure in the region of 40-60 for men and 30-50 for women, and for adults leading a sedentary lifestyle, they are likely to be below 40 for men and 30 for women.

The skill level shown in the table as a grade from 1 to 7 is helpful in interpreting individual results Polar Fitness Test, as cardiovascular health depends on aerobic fitness:

1. People in grades 1-3 are most likely to improve their health and performance significantly if they engage in regular exercise.
2. Those in class 4 can at least keep their physical form, if they continue their classes, but they can also significantly improve their fitness and health if they increase their physical activity.
3. People in classes 5-7 are likely to already be in good health and the increased training for them is aimed at increasing physical efficiency.

• What can lead to the distortion of test results

In order to get reliable test results, try to avoid the following points:

1. do not eat heavy food and coffee, and do not smoke 2-3 hours before the test
2. On the day of the test and the day before, do not do any particularly hard or exorbitant work
3. do not drink alcohol or any stimulants on the day of testing and the day before
4. do the test itself only when you are completely relaxed and calm, in a lying or sitting position
5. do not make any movements or talk during the test itself, coughing or just being excited can affect the result
6. the test site should be quiet and comfortable, nothing should disturb the peace and make any sounds and noise, including TV, radio and telephone

• How quickly you can see improvements in test results

It takes an average of at least 6 weeks to make noticeable progress in aerobic test scores. Less trained people may notice progress much faster, while more active athletes may take a much longer period. On average, the change in the level of cardiovascular fitness in adults occurs by 12-15% in 10-12 weeks if moderate-intensity training occurs 3-4 times a week for 30-40 minutes each.

The purpose of the Polar Fitness Test itself is the same as all other leveling tests. physical training: control the preparation process itself. It is not so much the exact values ​​of OwnIndex that are important, but the general trend in these values, which allows you to correctly build your training plan to achieve your goals.

• How reliable are the results of the OwnIndex test?

The Polar Fitness test was originally developed from a study of 305 healthy Finnish men and women, where VO2 max prediction was calculated using artificial neural network analysis. The correlation coefficient between laboratory measurements of VO 2 max and the values ​​predicted by the neural network was 0.97, and mean error VO 2 max prediction was 6.5%, which is very good compared to all other VO 2 max prediction tests (i.e. tests that do not directly measure BMD, like on a bicycle ergometer, but calculate it indirectly).

In a further development of the test, a study was made on 119 healthy American men and women, whose results were included in the final calculations of the neural network, thus obtaining a total of results for 424 subjects. Based on these artificial neural network results, changes and adjustments were made to the Polar Fitness test. The test was also tested on 52 healthy men who did not belong to the group of subjects on whom the test was developed. The mean deviation of test values ​​in predicting BMD was less than 12%. The validity and accuracy of the Polar Fitness test is considered good.

The reliability of a test is determined by how consistent and reproducible the test results are in successive trials. The reliability of the Polar Fitness test was found to be good when 11 people repeated the test in both lying and sitting positions in the morning, afternoon and evening for 8 days. The mean individual standard deviation of consecutive test scores was less than 8% of the individual mean. Standard deviations were calculated separately for each time of the day and were found to be less than the mean deviation of all results. This is a good indication that the test can be taken at any time of the day, but for more accurate results, it is best to always take it at about the same time.

• What to do if you fail the test

The test will fail if your heart rate monitor cannot reliably and accurately capture your heart rate at the start of the test or during the entire test process. Be sure to moisten the sensor electrodes well before testing and check that the sensor's elastic strap is snug and comfortable on the body. The monitor should be within the transmitter's transmission range and not too far away, preferably no more than 1 meter, but not too close to the transmitter. Place your hands next to your body. Check the display to make sure the heart symbol flashes regularly when starting the test.

If you have an FT40, FT60, or FT80 model, you may see a "Heart rate found" message ( heartbeat found) at the beginning of the test. On the RS400/RS800 models, you can start the heart monitor in normal training mode before the test and make sure that the heart rate readings are stable and adequate, on the RS800 model, you can also turn on the display of measurement readings on the screen R-R intervals and make sure that these readings are present, which indicates that the heart monitor sees the pulse clearly and well. After that, you can turn off the training mode and proceed to the test itself.

The test was designed for adults between the ages of 20 and 65 who do not have any medical conditions. If your heart rate reads normally but the test still fails, it may be due to a cardiac arrhythmia. Some types of cardiac arrhythmias can cause abnormal heartbeat intervals, which will also lead to test failure. These types of arrhythmias include atrial fibrillation, atrioventricular conduction block, and sinus arrhythmia.

However, healthy people may in some cases be prone to arrhythmia, resulting in test failure. This situation is rare and most often associated with the fact that a person is under the influence of stress. In this case, it is necessary to repeat the test at a time when you are less exposed to stress or when the effect of stress has passed. Sometimes the test in a sitting position reduces the arrhythmia and the test can be successfully performed.

Translation: Max Vasiliev, 2014

Some time ago we smart watch Withings, who learned how to measure the level of VO2 max. If you're serious about fitness, you've probably come across these terms at some point in your training. But what does that mean?

VO2 max is the maximum amount of oxygen a person can use. In other words, it is a measurement of your ability to consume oxygen. In addition, this is a great way to determine the strength of the cardiovascular system. People with a high VO2 max have better blood circulation, which means it is more efficiently distributed to all the muscles involved in physical activity.

How VO2 max is measured

This indicator is the sum of the number of milliliters of oxygen consumed per minute per body weight. Professional athletes pass this test in special laboratories on a treadmill. During the test, the amount of oxygen required by the athlete is determined, including in those moments when the intensity of the load increases. The process usually takes about 10-15 minutes.

For the Withings Steel HR Sport, VO2 max is determined using data from your workout speed and heart rate.

Highest VO2 max

The highest figure was recorded by cyclist Oskar Svendzen, he was 97.5 ml / kg / min. Generally, top scores show representatives of those sports that require special endurance. Statistically, rowers and runners have the highest V02 max among other athletes.

What affects V02 max

Genetics and physical fitness play a huge role. However, there are several other factors that determine a person's VO2 max to some extent.

• Gender: Generally, women have about 20% lower VO2 max than men.
• Height: The shorter a person is, the higher his performance.
• Age: The maximum level is fixed at the age of 18 to 25, after which it decreases.

You can also improve your V02 max by increasing the duration and intensity of your workout, or by simply starting to exercise if you haven't already. And as you become more experienced, you need to gradually increase the intensity of your workouts.